Choline is a nitrogen-containing compound that can be synthesized by the body from the amino acid, methionine, with help from folic acid and niacin. Although your body can make its own supply, it appears that you need to eat healthy foods that contain this nutrient in order to get enough for good health.
|What it does||Required for making acetylcholine—a neurotransmitter (messenger); Forms part of lecithin—a phospholipid which helps emulsify fats; Helps prevent build-up of the harmful compound, homocysteine, in blood|
| Daily needs |
|[Infants: 125-150 mg] [†Children: 200-400 mg] [Men: 550 mg] [Women: 425mg] [Pregnant: 450 mg] [Lactating: 550 mg]|
|Not enough||Liver problems; Heart disease; Chronic inflammation|
|Too Much||Sweating; Unusual body odor; Failure to grow; Liver damage; Low blood pressure|
|Foods||Egg yolks, Milk, Liver, Peanuts, Foods containing Lecithin, Soybeans, Flaxseed, Lentils, Sesame Seeds|
† Smaller amount for younger children, with increasing amount as children age.
# Adequate Intake (AI) is the average amount a healthy person consumes; no RDA established.
Important for fetal development
Getting enough of this vitamin is important for pregnant moms, because during a baby’s development, it is necessary for the proper development of the nervous system.
There is some very good research that suggests that adequate levels of choline in your diet will lessen your chances of suffering from chronic inflammation. This is significant because we are finding that most diseases, including heart disease, Diabetes, and Alzheimer’s disease are correlated with high levels of inflammation in the body.
The Upper Level for this nutrient has been established at 3500 mg/day.